Would someone share a diet/excersize plan with me that worked well for them to lose weight?
Topic: Would someone share a diet/excersize plan with me that worked well for them to lose weight?
September 20, 2019 / By Kenaz Question:
I need to lose about 10 pounds in the next month or so. Would anyone share with me a plan they used that worked well for them that I could try, because everything I try seems to be failing.
SO if anyone has like.. a weekly scedule of everything I shoud eat... , or only eat such and such for the month, do *this for exercise, etc. ...Any help is appreciated. :)
Best Answers: Would someone share a diet/excersize plan with me that worked well for them to lose weight?
Hiel | 10 days ago
Just eat healthy and balanced meals. Firstly, let me just tell you that skipping meals or not eating doesn't make you loose weight. You want to loose weight in a moderate fashion so that your body doesn't gain all the weight back as soon as you begin to eat normally. Drink lots of water; Eat every 2-2.5 hours, small meals, 5-7 times A day. Reduce your caloric intake to 1,200-1,300 calories a day and your total fat grams to less than 35 grams. I'm Vegetarian and I barely work out and I’m super thin; what you should do is WALK...it is actually better than running b/c it makes your ankles weak over time. If you do run, jog on the treadmill with no incline. Try the bike too. A thin person is this way because it is 90% of what we eat and 10% workout/exercise. Choose as well if you want to work out more, or eat less if you want or a combo. But remember to choose Which one will work for you and if you do decide to not workout then view the links I will provide to eat the necessary requirements the body needs. Anyway, With cardio, the belly is burning fat b/c you are sweating all over-Not a lot of people know that walking burns fat around the mid section. If you’re into sit ups, you should try AT LEAST to do 3 sets of 10 on a mat. If you’re not familiar with sit ups, just ask personal trainers at a gym one day-you can just walk in and ask them-they wouldn't hesitate to answer. ALSO IMPORTANT: Do not use incline o.k.with bike, treadmill, etc. ok? -because your thighs will get bigger. If you already have bigger thigh Muscles they will continue to maintain the "bigness" and or increase in size. But hey, if you want to burn fat And GAIN A LITTLE MUSCLE TOO then try a little resistance!! Cardio also burns the extra little fat that is covering muscles so yay for cardio! Tapes of Cardio Burning or fat burning or Belly fat burning could work in your case too Or Buy a treadmill or bike so that this will always be available for you to do...join a gym if u want too.
Being a person that eats meat or dairy once in a while is the best to try right now for you. Or at least cut down on red meat. Red meat are foods that take so long to digest which would make you weigh more on scale than you should. I’m not trying to promote becoming a vegetarian, but giving this a try could help with swifter weight loss. Drinking lots of tea like white, chamomile, and green will help too.
Having a high protein diet is good in loosing fat, and keeping lean muscles, because usually the more protein is in a food-the less calories from fat and bad fat (trans fat and saturated fat)..I eat lots of beans (Lima, Pinto, kidney, black, navy- RAW; never in can(but that is just my choice-if you wanted canned its NO PROBLEM). No sugar applesauce is great too and a great snack-find it in jar form or mini cases. Try Quinoa or flaxseeds or something nutty texture like Oatmeal, old fashioned rolled oat too, you can find Quinoa in your grain, beans, or nut aisles. You can sprinkle these foods on all veggies and salads. I also eat lots of salad with tomatoes, balsamic vinegar, and carrots! Eat salad with no dressing too or dressing that has 50 calories per 2 tablespoons. Try Bear Naked products-particularly what I only eat of this product are 2 of the many which are Bear Naked's Fit, Vanilla Almond Crunch and Bear Naked's Fit Triple Berry Crunch. The entire kosher aisle has many products to munch on like Matzos that go up to 150 calories per cracker. I like the 100-110 calories per cracker. Try Edamame (soy beans) too! - Tons of protein! (Veggie section even though it’s a bean loll)-get the non gmo kind. Dairy, hnmm well cheese-I'd suggest you go for yogurt over cheese and id cut back off the cheese for awhile because of the high saturated fat which is fat that is difficult for the body to break down thus causing unnecessary places for fat to sit on body because it doesn't know how to appropriately break it down. Try a yogurt called "Fage 0" or "Chobani" yogurt. ALL vegetables are fun and easy to cook-broccoli, asparagus, yams, pumpkin, cabbage, carrots, cauliflower-and you can do whatever you want with it (boil, steam, roast, stir fry, baked...etc.) Try having all of your meals with colors of vegetables. For example, if you make grilled chicken then make sure there are tomatoes, broccoli, cauliflower, and or carrots on that plate! Oh hey, when you are buying bread or wheat, if the label doesn't say 100% whole wheat then chances are that it is not whole wheat. Make sure you get the 100% whole wheat ones (it will say “WHOLE” wheat as its first ingredient) on foods and carbohydrates aka grains. There is also absolutely no sugar in Matzos btw (sugar if not burned turns into fat). I bake Matzos for about 2 minutes and then break them up into squares so it looks like chips! Oh, did I mention they are extremely delicious!? Miso soups and brown rice are great too and cut back or limit your refined foods.
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Originally Answered: what is the best diet plan that actually worked for you?
ewsTarget.com printable article
Originally published July 20 2004
Yo-yo dieting weakens immune system, says study
by Mike Adams
Bouncing between weight loss and weight gain wreaks havoc on the immune system, says new research. NK cell activity dropped as much as 30%, and the negative health effects of yo-yo dieting lingered for years.
This is further evidence supporting slow, sustained weight loss rather than crash diets or trying to "lose ten pounds in ten days." If you want to attain and maintain a healthy body weight, persistence, not immediate results, is the key. If you lose more than 1-2 pounds a week, you're probably overdoing it.
* In the last four years, she lost 60 pounds on a liquid diet, 35 pounds with a combination of herbal weight-loss pills and four hours of daily exercise and 15 pounds on the Atkins plan.
* "I've been dieting forever," says the 51-year-old secretary for the city of Los Angeles.
* Carrying 210 pounds on her 5-foot, 7-inch frame, Erie's aware of studies showing that weight reduction decreases the risks of diabetes and other illnesses.
* But diet and nutrition experts are concerned about the potential health consequences for people such as Erie who repeatedly lose and regain pounds.
* Nutrition educators at the University of California, Berkeley, recently reported that women who began dieting before age 14 were not only heavier but also were more than twice as likely to have dieted more than 20 times than women who began restricting their calories later.
* Lead author Joanne Ikeda said those who begin this pattern of losing and regaining pounds before puberty could disrupt their physical development.
* Now, there's new evidence that yo-yo dieting may weaken the immune system.
* Researchers at the Fred Hutchinson Cancer Research Center in Seattle studied natural killer cells, which attack viruses and cancers, in a study of 114 obese, sedentary women ages 50 to 75.
* Among women who had lost weight at least five times, natural killer cell function dropped 30 percent, researchers reported.
* At a time when an estimated 50 percent of American women and 25 percent of American men are either dieting or thinking about dieting, such findings reinforce the wisdom of sticking with a sustainable weight.
Start counting calories. You will hate it at first, but use a website or get an app for your ipod or phone and it will start to be kind of fun. Don't try to eat specific things. I eat whatever I want. I just make it fit into my daily calories. It's like playing tetris. I can work chocolate or wine into my diet almost every day.
If you are trying to lose 10 lbs in a month stop eating at restaurants. It's extremely hard to control calories if someone else is preparing your food all the time. Go out to eat once a week or less and when you do go out really think about what you are eating and if it's a high calorie meal or not. Go to the grocery store and buy things based on how many calories they have. Get a new cook book, like one of the hungry girl cookbooks. This will help you figure out what to eat.
Then, take up a new activity like running, walking, yoga, wii fit, cycling, etc. Whatever makes sense to you.
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The key to losing unwanted body fat is to TRICK our body into using it to energize our day and night.
Our body does NOT want to use it. In fact, it's the last possible thing our body "wants" to do. That stored energy (fat) is insurance during times of famine. Of course, we here in America don't really have to worry about such things which is why we have the highest rates of obesity. So, one thing I like to teach people is how our body uses fuel (energy). It works in a hierarchy fashion, in this order:
1) alcohol (the body has no way of storing alcohol so it uses this first)
2) glucose (this is what carbs converts into after digestion)
3) amino acids (to convert into glucose. Amino acids are protein. Stored protein is our muscles)
Once we understand that, we began to understand why it's so hard to lose fat! If we drink wine, then eat a high carb meal with protein and fats, our body will burn the alcohol immediately. This will fuel our body to get up from the table, walk to the car, exit car, walk into home etc. Therefore, the carbs/proteins/fats we also consumed will not be burned for energy right then. Our body doesn't need it! It used the alcohol. The food we just ate then gets stored (as body fat) for future use. Not cute!
anyhow, I can go on and on, or even write you up that diet plan with exercise too. But I'd need to know what your CURRENT bodyweight is. so just email me if you're interested...
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I can recommend the Rosemary Conley Diet & Fitness Club - it is the easiest healthiest way to lose weight.
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eating water rich foods such as melons tomatoes and celery can help fill you up without adding too many calories to your day
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swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup
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Choose faster-paced styles of yoga such as Ashtanga as well as Vinyasa to burn more calories while also obtaining a good stretch.
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Don't just remain there! Do squats while cleaning your teeth, calf raises while standing in line, or lunges while chatting about the phone.
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looking for the benefits of salmon but you dont feel comfortable cooking fish try canned salmon as a simple and affordable alternative
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Originally Answered: Does anyone have any good diet techniques to share that helped you lose a substantial amount of weight?
Diet AND exercise is the best way to loose weight and keep it off. I recommend the split 40%carbs 40%protein 20%fat. 8 hours of sleep and a galon of water a day. Your body only heals from workouts or daily stress when you sleep (rem stage of sleep to be exact). Drinking a galon of water a day flushes out toxins and will help lower the amount of water weight your body retains. Just in water weight alone you can loose a good 3-4lbs in a month. 4-5 small meals a day vs. 2-3 large meals through the day keeps the metabolism up. I pre-plan my meals out buy in bulk and cook a bunch at one time and store for later that way if you get busy in the day your not forced to get in the fast food line. Don't over restrict your calories 1500-2000 is what I recommend depending on your activity level. NEVER skip breakfast, you've already went 10-12 hours without eating after dinner and while you slept. If you waited till lunch thats a good 16 hours without eating at all to a weight lifter thats called muscle catabolism and after repeated missed meals will definately reduce the metabolism. Vitamin C and omega 3 fatty acids keep cortisol levels in check. Always remember its not what the scale says its how you look and feel. Muscle weighs more than fat I'm only 5'7 but weigh 205lbs a lot of online crap says i'm obese lol but getting calobrated i'm only 12% bodyfat.